CrossFit Workout Of The Day 2/12/2019

By: 0

CrossFit:

20 minutes

STRONG

Bench Cycle week 3:

5 x 5 x 70%

alternate bench sets with heavy dumbbell/landmine rows 5/side

SHREDDED:

***Please emphasize that they are trying to build to sets that will help them on LM retest***

14 Min Alternating EMOM:

M1) 15KBS

M2) 10 Push-ups or strict ring dips (no knees, use some form of elevation to scale if necessary)

Then:

For Time:

Sx:

In 15 minutes:

35 Burpee Buy-in, then:

AMRAP with remaining time

20 DB Lunges

20 DB Strict Press

Rx:

In 15 minutes:

50 Burpee Buy-in, then:

AMRAP with remaining time

20 Back Rack Lunges 95/65

10 Strict Ring Dips

QuickFit:

EMOM15:

M1) 10/7 Cal Bike

M2) 20 Lunges

M3) 10 Pull-ups

No rest if you fail a minute, stop where you are and start the next exercise

CrossFit Workout Of The Day 2/11/2019

By: 0

CrossFit:

All 20 min:

STRONG:

Back Squat

Hatch Day 1 Week 3:

1*8

65%

1*8

70%

1*6

80%

1*6

85%

alternate squat sets with standing dumbbell arnold presses 5/side

https://www.muscleandfitness.com/workouts/shoulder-exercises/videos/arnold-press

SHREDDED:

***Please emphasize that they are trying to build to sets that will help them on Front Squat LM retest***

14 Min Alternating EMOM:

M1) 8 Front Squats. Work as heavy as you can for the emom doing all 8. Can increase during warm-up and during emom

M2) 16 Abmat Sit-ups

Then:

E3MOMx5:

Sx:

Run 200m

10 Moderate Goblet Squats

Max Reps Jumping Pull-ups

Rx:

Run 300m

10 Front Squats 135/95

Max Reps Pull-ups

Optional Extra Work for the week:

Monday: Hatch day 1 Week 3 Front Squats

Any other time:

5 attempts at a max time L-Sit on rings (rest as needed between)

3×5 Heavy Weighted Strict Pull-ups

3×6/leg Single Leg RDL’s

10×10 TTB for time: rest as needed to perform unbroken if possible

Do Opposite Oly

Hatch day 2 Week 3

5x1K ski. rest 1 min between each effort

Amrap20:

400m run

Rest 2

QuickFit:

AMRAP15:

50m Farmers carry

20 KBS

10 Burpees

CrossFit Workout Of The Day 2/4/2019

By: 0

CrossFit:

STRONG:

Back Squat

Hatch Day 1 Week 2:

1*10

60%

1*8

65%

1*6

70%

1*6

75%

1*6

80%

alternate squat sets with standing dumbbell arnold presses 5/side

https://www.muscleandfitness.com/workouts/shoulder-exercises/videos/arnold-press

SHREDDED:

***Please emphasize that they are trying to build to sets that will help them on Front Squat LM retest***

14 Min Alternating EMOM:

M1) 8 Front Squats. Work as heavy as you can for the emom doing all 8. Can increase during warm-up and during emom

M2) 16 Abmat Sit-ups

Then:

E3MOMx5:

400m Run

3 Rope Climbs (Scale is 9 Strict TTB + 9 Jumping pull-ups

Max Wallballs in remaining time

No rest is built in, at the end of the 3 minutes, stop wallballing and start running. Score is total wallballs

Optional cash out: 2 min/side Wall stretch

Optional Extra Work for the week:

Monday: Hatch day 1 Week 2 Front Squats

Any other time:

5 attempts at a max time L-Sit on rings (rest as needed between)

3×1 Heavy Weighted Strict Pull-ups

3×8/leg Single Leg RDL’s

1×100-GHD Sit-ups

Do Opposite Oly

Hatch day 2 Week 2

10K ski for time

Amrap20:

600m run

Rest 2

QuickFit:

AMRAP15:

50m Butcher Push

20 ABmat sit-ups

10 Thrusters